Ultimate 6-Day Beginner to Intermediate Workout Plan

​Agar aap apne fitness safar ki shuruat kar rahe hain ya ek structured routine dhund rahe hain, toh ye 6-Day Split aapke liye perfect hai. Isme har muscle group ko target kiya gaya hai taaki balanced growth mile.

​💡 Workout Shuru Karne Se Pehle:

• ​Warm-up: Har din 5-10 min warm-up stretches (Neck circles, Arm circles) zaroor karein.
• ​Rest: Sets ke beech mein 45-60 seconds ka rest lein.
• ​Hydration: Workout ke dauran thoda-thoda pani peete rahein.

​Monday: Chest Day 

• ​Push-ups : 4 Sets x 10 Reps
• ​Flat Bench Press : 4 Sets x 10 Reps 
• ​Decline Dumbbell Press : 4 Sets x 10 Reps 
• ​Incline Barbell Bench Press : 4 Sets x 10 Reps 
• ​Pec-Dec / Machine Fly : 4 Sets x 10 Reps

​Tuesday: Back Day 

• ​Lat Pulldowns : 4 Sets x 10 Reps
• ​Reverse Grip Latpulldowns : 4 Sets x 10 Reps
• ​V-bar Lat Pulldown : 4 Sets x 10 Reps
• ​Seated Cable Rows : 4 Sets x 10 Reps
• ​One Arm Dumbbell Rows : 4 Sets x 10 Reps
• ​Machine T-bar Rows : 4 Sets x 10 Reps

​Wednesday: Shoulder & Traps

• ​Dumbbell Lateral Raises : 4 Sets x 10 Reps
• ​Dumbbell Front Raise : 4 Sets x 10 Reps
• ​Upright Rows : 4 Sets x 10 Reps
• ​Seated Machine Shoulder Press : 4 Sets x 10 Reps
• ​Barbell Shrugs : 4 Sets x 10 Reps
• ​Dumbbell Shrugs : 4 Sets x 10 Reps

​Thursday: Cardio & Abs 

• Burpees: (3 Sets x 10 Reps), 
• High Knees: (3 Sets x 30 Seconds)
• Jumping Jacks: (3 Sets x 30 Seconds ) 
• Squat Jumps: (3 Sets x 10 Reps)
• Inchworms: (3 Sets x 10 Reps)
• Rope Jump: (3 Sets x 30 Seconds) 
• Crunches: (3 Sets x 10 Reps)
• Leg Raises: (3 Sets x 10 Reps)
• Abdominal Bicycle: (3 Sets x 10 Reps)
• Alternate Leg Raises: (3 Sets x 10 Reps)

​Friday: Legs, Glutes & Calf muscles 

• ​Squats: 4 Sets x 10 Reps
• ​Leg Press: 4 Sets x 10 Reps
• ​Dumbbell Lunges: 4 Sets x 10 Reps
• ​Leg Curl & Extension: 4 Sets x 10 Reps
• ​Deadlift: 4 Sets x 10 Reps
• ​Calf Raises: Seated or standng (4 Sets x 10 Reps)

​Saturday: Arms & Forearms (Biceps/Triceps/Forearms)

• Barbell Curl: (4 Sets x 10 Reps)
• Dumbbell Curl: (4 Sets x 10 Reps)
• Preacher Curl: (4 Sets x 10 Reps)
• Skull Crushers: (4 Sets x 10 Reps)
• Overhead Triceps Extension: (4 Sets x 10 Reps)
• EZ Push Down: (4 Sets x 10 Reps)
• Wrist Curls: (4 Sets x 10 Reps)
• Reverse Wrist Curls: (4 Sets x 10 Reps)

​🥗 Post-Workout Recovery Tip:

​Workout ke baad high protien diet jarur lein, Saath hi hamesha workout ke baad Cool-down stretches (Cobra stretch, Child's pose) karein.

​Sunday: Full Rest Day 😴